Feeling Blue or SAD? (Seasonal Affective Disorder) · (Seasonal Affective Disorder) Tira Hanrahan,...
2
Massachusetts Interlocal Insurance Association, An Interlocal Service of the Massachusetts Municipal Association One Winthrop Square, Boston, MA 02110 • 617-426-7272 • 800-882-1498 • www.emiia.org Feeling Blue or SAD? (Seasonal Affective Disorder) Tira Hanrahan, MPH, CWWPM, BSW, RYT, MIIA Wellness Representative Colder temperatures, snow, loss of daylight, and more time spent inside can challenge our moods during the wintertime in New England. Feeling more tired or a bit down during the winter months is fairly common; it is known as the “winter blues”. 1 The main catalyst for the change in our mood comes from the lack of sun. The loss of natural light can cause: • less serotonin [neurotransmitter that regulates our mood] • changes in your sleep-wake cycle • changes in levels of melatonin [a hormone that impacts our mood and sleep] The “winter blues” do not typically influence your ability to enjoy your life. You may feel a little less social, a bit sad and tired, and/or have some trouble sleeping. If you notice the blues impacting your work, relationships, social life, sense of self-worth, school, etc., you may have Seasonal Affect Disorder (SAD). 1 The symptoms of SAD are more intense, last from the onset of fall throughout winter, and interfere with daily living. Behaviors associated with SAD include: • sleeping too much • feeling depressed almost every day all day • changes in hunger • withdrawing from activities and people you typically enjoy • feeling hopeless about the future • struggling to focus and perform. 1,2 As you can understand, SAD is much more than simply: staying in to watch movies at night, dreading another snowstorm, or wishing for spring. SAD is a type of depression 1 . Consult your physician if you are unsure if you have the winter blues or SAD. Taking care of your mental health is like taking care of the flu or a persistent cold this season. You would go see a doctor! Mental health is exactly the same, an important part of a healthy life!
Transcript of Feeling Blue or SAD? (Seasonal Affective Disorder) · (Seasonal Affective Disorder) Tira Hanrahan,...
Massachusetts Interlocal Insurance Association, An Interlocal Service of the Massachusetts Municipal Association One Winthrop Square, Boston, MA 02110 • 617-426-7272 • 800-882-1498 • www.emiia.org
Feeling Blue or SAD? (Seasonal Affective Disorder)
Tira Hanrahan, MPH, CWWPM, BSW, RYT, MIIA Wellness Representative
Colder temperatures, snow, loss of daylight, and more time spent inside can challenge our moods during the wintertime in New England. Feeling more tired or a bit down during the winter months is fairly common; it is known as the “winter blues”.1
The main catalyst for the change in our mood comes from the lack of sun. The loss of natural light can cause:
• less serotonin [neurotransmitter that regulates our mood]
• changes in your sleep-wake cycle
• changes in levels of melatonin [a hormone that impacts our mood and sleep]
The “winter blues” do not typically influence your ability to enjoy your life. You may feel a little less social, a bit sad and tired, and/or have some trouble sleeping. If you notice the blues impacting your work, relationships, social life, sense of self-worth, school, etc., you may have Seasonal Affect Disorder (SAD). 1 The symptoms of SAD are more intense, last from the onset of fall throughout winter, and interfere with daily living. Behaviors associated with SAD include:
• sleeping too much
• feeling depressed almost every day all day
• changes in hunger
• withdrawing from activities and people you typically enjoy
• feeling hopeless about the future
• struggling to focus and perform.1,2
As you can understand, SAD is much more than simply: staying in to watch movies at night, dreading another snowstorm, or wishing for spring. SAD is a type of depression1. Consult your physician if you are unsure if you have the winter blues or SAD. Taking care of your mental health is like taking care of the flu or a persistent cold this season. You would go see a doctor! Mental health is exactly the same, an important part of a healthy life!
Here are a few ways you can manage the winter blues or SAD1,2:
• Make and stick to plans with friends/family
• Eat healthy foods: proteins (fish, lean grass-fed meats, low-fat dairy, legumes including beans, peas and nuts), fruits, whole grains, vegetables
• Get outside: natural light will boost serotonin levels and how you feel. Play with your kids outside, try ice-skating or skiing, take a walk outside, even if it’s only for 10 minutes!
• Exercise: we boost our mood with an increase of serotonin and endorphins from exercise. Try a fitness class, yoga, walk with a friend, join a gym (most have deals this month), play with your children or grandchildren.
• Create a sleep and wake schedule
• Rearrange furniture in your home to face the windows/natural light
• Grow some greenery: add plants and flowers to your indoor spaces
For more information
Call Your EAP for FREE
Foods to Beat the Winter Blues
Seasonal Affect Disorder
Mental Health Services
The Difference Between SAD and “Winter Blues”
Winter Sleeping Tips
Resources
1 https://www.rush.edu/health-wellness/discover-health/more-just-winter-blues
2 http://thenationshealth.aphapublications.org/content/29/1/22
Massachusetts Interlocal Insurance Association, An Interlocal Service of the Massachusetts Municipal Association One Winthrop Square, Boston, MA 02110 • 617-426-7272 • 800-882-1498 • www.emiia.org
